Author Archives: dennisoh

040325

Posted on April 3, 2025 by dennisoh

100 Cal Ski Warm Up 18 minute EMOM Minute 1 – 15 db push press @12.5KG DBsMinute 2 – 12 deadlift 50KG @50KG 5R:500m ski erg – 85-90% effort30s max effort burpee pull ups90s rest after each round 1.7K Walk … Continue reading →

Posted in Anaerobic | Leave a comment

040225

Posted on April 2, 2025 by dennisoh

Indoor Bike 1 Hour 40 Mins 107 BPM

Posted in Indoor Bike | Leave a comment

040125

Posted on April 1, 2025 by dennisoh

1.6Km Warm Up Run then Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f) 4 rounds for NFT 20 DB RDL @17.5KG DBs18 weighted back extensions @10KG plate16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs STRONG MAN CORE 4 … Continue reading →

Posted in Strength | Leave a comment

033125

Posted on March 31, 2025 by dennisoh

Run 10min Warm Up then2x6min @ 4:33 & 4:41 Suppose to do up to 5 rounds

Posted in Cardio, Running, v02max | Leave a comment

033025

Posted on March 30, 2025 by dennisoh

30 Min Assault Bike – Recovery 117 BPM

Posted in Cardio, Indoor Bike | Leave a comment

032925

Posted on March 29, 2025 by dennisoh

Upper Body (Chest, Back, Shoulder) Hypertrophy

Posted in Bodybuilding | Leave a comment

032825

Posted on March 28, 2025 by dennisoh

Run to gym Superset 3-2-1-3-2-1Deadlift – 80-85-90-85-90-95Push Press – 50-55-60-55-60-65(f)-65(f) Run 10mins1.6KM Time Trial (Not Max) 7:10 | 158 BPMWalk back home

Posted in Cardio, Running, Strength | Leave a comment

032725

Posted on March 27, 2025 by dennisoh

45min Zone 2Distance 6.84 kmPace 6:34 /km130 BPM

Posted in Cardio, Running | Leave a comment

032625

Posted on March 26, 2025 by dennisoh

Run to gym Super setFront Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5 5R:30 Wall Balls (7KG)30 Cal RowTime: 24:37 Walk back to gym

Posted in Uncategorized | Leave a comment

032425

Posted on March 24, 2025 by dennisoh

2 Hour Long Run @ Langkawi17.79KM | 6:45/KM Pace | 131 BPM |182SPM

Posted in Cardio, Running | Leave a comment